Procaryote
Shoulder · Strengthening

Lateral plank with shoulder abduction

Lateral plank with shoulder abduction, 3 sets, 8 repetitions per side

Illustration of the Lateral plank with shoulder abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Lie on your side, support yourself on your forearm, and lift your pelvis to align your body. The free arm performs an abduction, slowly raising the arm toward the ceiling and then lowering it.

Tips: Keep your body straight without letting your hips sag. Control the shoulder movement to avoid jerks.

Progression: Gradually increase the number of repetitions or hold the plank position longer before performing the abduction.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
None
Starting position
Lying on the side, support on the forearm
Clinical goal
Muscle strengthening of the shoulder and trunk stabilization
Also known as
side plank with arm lift, lateral plank with arm elevation, side plank with shoulder abduction, lateral shoulder stabilization

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.